Your Recipe

Kale-and-Chickpea Grain Bowl with Avocado Dressing

Složka Množství Kalorie
Avokádo 75g 120kcal
Citronová šťáva 14.4g 3kcal
Karotka 256g 105kcal
Kapusta 84g 29kcal
Šalotky 84.5g 61kcal
Bulgur suchý 70g 239kcal
Tahini 15g 89kcal
Kurkuma mletá 0.75g 2kcal
Česnek 3g 4kcal
Voda z kohoutku 265g 0kcal
Olivový olej 28g 248kcal
Petrželová nať čerstvá 30g 11kcal
Cizrna, vařená se solí 850.5g 1395kcal
Pepř černý, mletý 1.15g 3kcal
Sůl 3g 0kcal
Řepkový olej 21g 186kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup boiling water 1/2 cup uncooked bulgur 2 (15-oz.) cans unsalted chickpeas, rinsed and drained 1 1/2 tablespoons canola oil 2 cups finely chopped carrots 4 cups chopped lacinato kale 1/2 cup vertically sliced shallots 1/2 cup fresh flat-leaf parsley leaves 3/4 teaspoon kosher salt, divided 1/2 teaspoon black pepper 1/2 avocado, peeled and pitted 2 tablespoons extra-virgin olive oil 1 tablespoon fresh lemon juice 1 tablespoon water 1 tablespoon tahini (sesame seed paste), well stirred 1 garlic clove 1/4 teaspoon ground turmeric

How to Make It
Step 1
Combine 1 cup boiling water and bulgur in a medium bowl. Let stand 10 minutes; drain well.

Step 2
Pat chickpeas dry with paper towels. Heat canola oil in a large skillet over high. Add chickpeas and carrots; cook, stirring occasionally, until chickpeas are browned, about 6 minutes. Add kale; cover and cook until kale is slightly wilted and carrots are tender, about 2 minutes. Add chickpea mixture, shallots, parsley, 1/2 teaspoon salt, and pepper to bulgur; toss.

Step 3
Process avocado, olive oil, juice, 1 tablespoon water, tahini, garlic, turmeric, and remaining 1/4 teaspoon salt in a food processor until smooth. Divide bulgur mixture among 4 bowls; drizzle evenly with avocado mixture.

nutriční údaje
Velikost porce 450 g | ml
Množství na porci 624
2610
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 23g 30%
Nasycené tuky 2.7g 14%
Sodík 885mg 38%
Sacharidy celkem 86g 31%
Vláknina 24g 85%
Cukr 15g
Bílkoviny 24g 48%
Vitamin D 0mcg 0%
Vápník 226mg 17%
Železo 8.4mg 47%
Draslík 1201mg 26%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 620.214 mcg 69%
Thiamin [B1] 0.433 mg 36%
Riboflavin [B2] 0.32 mg 25%
Niacin [B3] 3.576 mg 22%
Kyselina pantotenová [B5] 1.435 mg 29%
Vitamin B6 0.62 mg 36%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 433.894 mcg 0%
Vitamin C 41.323 mg 46%
Vitamin D 0 mcg 0%
Vitamin E 3.713 mg 25%
Vitamin K 234.674 mcg 196%
Betain 0.557 mg 0%
Cholin 109.149 mg 20%
Carbohydrates
živina Množství DV
Sacharidy celkem 85.8 g 31%
Sugars 15.5 g 31%
Vláknina 23.7 g 85%
Carbohydrate 27.4 g 0%
Čisté sacharidy 70.4g
aminokyseliny
živina Množství DV
Alanin 1.083 g 0%
Arginin 2.134 g 0%
Kyselina asparagová 2.688 g 0%
Cystein 0.384 g 0%
kyselina glutamová 4.614 g 0%
Glycin 1.035 g 0%
Histidin 0.674 g 0%
Izoleucin 1.052 g 0%
Leucin 1.724 g 0%
Lysin 1.51 g 0%
Metionin 0.337 g 0%
Fenylalanin 1.266 g 0%
Prolin 1.176 g 0%
Serin 1.206 g 0%
Treonin 0.984 g 0%
Tryptofan 0.258 g 0%
Tyrosin 0.639 g 0%
Valin 1.062 g 0%
Minerály
živina Množství DV
Vápník 226.38 mg 17%
Měď 0.98 mg 109%
Fluorid 50.63 mcg 0%
Železo 8.45 mg 47%
Hořčík 164.5 mg 39%
Mangan 3.25 mg 141%
Fosfor 500.34 mg 40%
Draslík 1201.45 mg 26%
Selen 10.28 mcg 19%
Sodík 885.36 mg 38%
Zinek 4.31 mg 39%
další
živina Množství DV
Voda 312.184 g 0%
Popel 4.094 g 0%